Yoga for the great outdoors. Artistic Yoga demonstrates a few stress busting postures that can be performed out in the open while getting back to nature. See more at: http://gulfnews.com/gntv
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00:00Namaste and welcome to this week's Artistic Yoga class.
00:15In this week we are looking at all the yoga that can be done out here in the open.
00:20It's fantastic weather in Dubai.
00:22So we are looking at what you can do when you are outdoors and how best to utilize the
00:26fresh air, the greenery, the surroundings and the nature.
00:30The first posture that we look at is called Tadasana or palm tree pose.
00:34As you breathe in, stretch your hands up, lift the ribcage, stretch the body up, pull
00:41in the stomach, raise the ribcage, hold this with normal breathing for about a minute.
00:48It helps to enhance the length of the spine and also being a stretch, the body secretes
00:54endorphins as a result of this stretch.
00:57So you feel much lighter, more relaxed and more complete.
01:01Begin to slowly exhale, come back to your heels.
01:05The second stretch that we look at is called Tiryaka Tadasana or twisted pose.
01:10For that, place one palm on the opposite shoulder, start to twist and look as far back as you
01:17can in the distance, creating a spinal twist here, which is especially beneficial for de-stressing,
01:25for ensuring that proper blood circulation goes to the body and to reduce the tiredness
01:30of the lower back.
01:33And come back to the other side, exhale, go into posture.
01:38In the posture, breathe normally.
01:42Enjoy that stretch.
01:45Keep pushing yourself, enjoy where you are and come back.
01:50And the last stretch we look at to open up the chest area before you breathe is this stretch.
01:56Interlock your hands at the back, now slowly begin to drop down, drop down and stretch.
02:08What is happening is that the intercostal muscles of the chest are expanding, the chest
02:14expands, allowing for you to breathe deeply later on in the practice.
02:25And slowly come back, come back to position, relax.
02:32Now we are ready to do some deep breathing techniques.
02:35Sit in Vajrasana, any posture, you may even sit on a bench, it's just that your back should
02:41be straight.
02:43In Kapalabhati Kriya, take in a deep breath and begin to exhale forcefully.
02:48With each exhalation, your stomach is going in, excess carbon monoxide is being expelled
02:55out of the lungs.
03:06Kapal means the frontal lobe of the brain, bhati means to shine, so when you do this
03:10practice regularly, you will find that the face begins to glow, a lot of the stress that
03:15is stored in the frontal lobe of the brain is cleansed, you will find a lot of freshness
03:19in your personality.
03:21The second breathing exercise that we look at is the classic yoga pranayama technique
03:26called Anulom Vilom, loosely translated into alternate nostril breathing.
03:33Block the right nostril, breathe in through the left.
03:39Close both nostrils.
03:43Now exhale through the right.
03:47Reverse the cycle, breathe in through the right for a count of one, hold for double
03:54the time for a count of two.
04:00Exhale again for a count of two.
04:03So we follow this ratio, one to two to two.
04:07Finish about ten such cycles.
04:10Anulom Vilom will help balance physical and mental energies, you will find you are a lot
04:14more calmer, energetic and brings you in the right frame of mind to practice some meditation.
04:24Thank you so much for watching this episode of Artistic Yoga.
04:28We hope that you are inspired now to go out into the outdoors and do some stretching and
04:32yoga.
04:34Namaste.
04:37www.artisticyoga.com